There’s something undeniably comforting about a rich, flavorful curry, and when you pair it with hearty sausages, you get a dish that’s both satisfying and packed with bold flavors. This Healthy Curried Sausage recipe gives you all the warmth and depth of traditional curried sausages but with a nutritious twist! It’s high in protein, loaded with veggies, and made with a lighter sauce that won’t weigh you down.
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Why You’ll Love This Recipe
This isn’t just another sausage dish—it’s a cozy, flavor-packed meal that you’ll want to make again and again. Here’s why:
Nutritious & Hearty – Made with lean sausages and packed with veggies, this dish is both filling and nourishing.
Simple & Quick – A one-pan wonder that comes together in under 30 minutes, making it perfect for busy weeknights.
Full of Flavor – The aromatic curry spices blend beautifully with the savory sausages, creating a rich, comforting dish.
Versatile – Enjoy it over rice, cauliflower rice, mashed potatoes, or even on its own!
Budget-Friendly – Uses affordable pantry staples to create a delicious meal without breaking the bank.
Ingredients in Healthy Curried Sausage
Here’s what makes this dish so delicious:
Lean Sausages: Opt for chicken, turkey, or lean beef sausages to keep things lighter without sacrificing flavor.
Onion & Garlic: The aromatic base that adds depth to the curry sauce.
Carrots & Bell Peppers: Adds natural sweetness, crunch, and extra nutrients.
Tomato Paste: Provides a rich, umami-packed foundation for the sauce.
Curry Powder: The key spice blend that gives this dish its warm, fragrant flavor.
Turmeric & Paprika: Enhances the curry flavor while adding a boost of antioxidants.
Low-Sodium Chicken Broth: Keeps the sauce light while adding depth to the dish.
Coconut Milk or Greek Yogurt: For a creamy, luscious texture without excess fat.
Peas: A pop of color, sweetness, and extra protein.
Fresh Cilantro: The perfect garnish for a burst of freshness.
Instructions
Let’s bring this dish to life:
Brown the Sausages: In a large pan, lightly brown the sausages over medium heat. Once cooked, remove and slice them into bite-sized pieces.
Sauté the Aromatics: In the same pan, cook the onion and garlic until fragrant and softened.
Add the Vegetables & Spices: Stir in the carrots, bell peppers, curry powder, turmeric, and paprika. Let the spices toast for a minute to release their full flavor.
Create the Sauce: Add tomato paste and chicken broth, stirring to combine. Let it simmer to develop a rich, flavorful base.
Simmer Everything Together: Return the sliced sausages to the pan and pour in the coconut milk (or Greek yogurt). Stir well and let it cook until everything is heated through.
Finish with Peas & Cilantro: Add the peas in the last few minutes of cooking, then garnish with fresh cilantro before serving.
Serve & Enjoy: Spoon over your favorite base (rice, cauliflower rice, or mashed potatoes) and dig in!
How to Serve Healthy Curried Sausage
- Over Rice – Classic and comforting, perfect for soaking up the flavorful sauce.
- With Mashed Potatoes – A creamy base that pairs beautifully with the spiced curry sauce.
- On Its Own – A low-carb option that’s still packed with flavor and satisfaction.
- With Crusty Bread – For those who love to scoop up every last bit of the delicious sauce!
Additional Tips
- Make It Spicy: Add chili flakes or fresh chili if you love a kick of heat.
- Swap the Protein: Try this recipe with lean chicken, tofu, or even lentils for a plant-based version.
- Meal Prep Friendly: This dish stores well, making it perfect for make-ahead meals.
FAQs
Q1: Can I use pork sausages instead?
A1: Absolutely! Just opt for a leaner variety if you want to keep it on the healthier side.
Q2: Can I make this dish dairy-free?
A2: Yes! Use coconut milk instead of Greek yogurt for a dairy-free creamy texture.
Q3: How do I store leftovers?
A3: Store in an airtight container in the fridge for up to 4 days. Reheat on the stovetop or microwave.
Q4: Can I freeze this dish?
A4: Yes! Let it cool completely, then freeze in portions for up to 3 months. Thaw in the fridge overnight before reheating.
Q5: What’s the best way to reheat curried sausages?
A5: Reheat on the stovetop over low heat, adding a splash of broth or coconut milk if needed.
Q6: Can I use pre-cooked sausages?
A6: Yes! Simply slice them and add them after making the sauce to warm through.
Q7: How can I make this meal lower in carbs?
A7: Serve over cauliflower rice or zucchini noodles instead of regular rice or potatoes.
Q8: What other veggies can I add?
A8: Green beans, spinach, or sweet potatoes work great in this dish!
Q9: Can I make this dish in a slow cooker?
A9: Yes! Brown the sausages first, then add everything to the slow cooker and cook on low for 4-6 hours.
Q10: How can I make it extra creamy without coconut milk?
A10: Use cashew cream or unsweetened almond milk with a little cornstarch to thicken the sauce.
This Healthy Curried Sausage recipe is the perfect mix of comforting and nutritious. Whether you’re meal-prepping for the week or whipping up a cozy dinner, this dish is guaranteed to satisfy. Give it a try, and let me know how you love to serve it!
Print
Healthy Curried Sausage
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stovetop
- Cuisine: Australian
Description
These Healthier Curried Sausages are a comforting, budget-friendly meal made with lean beef sausages, cauliflower, carrots, and peas in a mild curry sauce. A quick and easy midweek dinner that’s kid-friendly and even better the next day!
Ingredients
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500g (1 lb) lean beef sausages
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2 garlic cloves, minced
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1 onion, halved and sliced
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3-4 cups (360g / 13 oz) cauliflower, cut into small florets
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2 carrots, peeled and sliced diagonally
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2 tbsp curry powder
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2 1/2 cups chicken stock
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2 tbsp apricot jam
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1/2 tsp salt
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2 tbsp tapioca flour or cornflour
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1 cup frozen peas
Instructions
1. Brown the Sausages:
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Heat a large skillet over medium heat.
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Add sausages, turning them to brown on all sides. Remove and set aside.
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Optional: Slice sausages diagonally into bite-sized pieces.
2. Sauté the Vegetables:
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In the same skillet, keep 1 tbsp of fat (or use oil if needed).
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Add garlic and onion, cooking for 2 minutes until translucent.
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Stir in carrots and cauliflower, cooking for 3-4 minutes until softened.
3. Build the Curry Sauce:
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Stir in curry powder and cook for 30 seconds to release flavor.
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Return sausages to the pan.
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Add apricot jam and chicken stock, then simmer for 15 minutes.
4. Thicken the Sauce:
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In a small bowl, mix tapioca flour (or cornflour) with 1 tbsp water until dissolved.
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Stir in peas and pour the flour mixture into the curry.
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Season with salt and pepper and cook for 2 more minutes, until the sauce thickens into a gravy-like consistency.
5. Serve & Enjoy:
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Serve hot over mashed potatoes, rice, or noodles.
Notes
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Make it Dairy-Free: This recipe is naturally dairy-free when served without mashed potatoes.
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Storage Tip: Store leftovers in an airtight container for up to 3 days. Reheat gently on the stovetop.
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Swap the Sausages: Try chicken, turkey, or plant-based sausages for a twist.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 8g
- Sodium: 650 mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 20g
- Cholesterol: 40mg